Buy In
W.O.D
3x
8 inchworms
20 sec hold L/R DB above head(light)
"Mashed Potatoes"
On the 0:00…
Round #1:
5 Rounds of "Strict Cindy"
50 Single Dumbbell Power Cleans
On the 8:00…
4 Rounds of "Strict Cindy"
40 Dumbbell Goblet Squats
On the 16:00…
3 Rounds of "Strict Cindy"
30 Alternating Single Arm Squat Clean Thrusters
Rent 3x1 min hollow rocks, 3x8/8 single leg RDL control it!!!!! Post W.O.D.
Buy In
W.O.D
3x
Sampson 4/4
5/5 windmills
"For Real Friday"
50 burpees
20 TGU 10L/10R
50 Burpees
50 DB snatch
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3x1 min hollow rocks, spend 5 min in bottom of squat Post W.O.D.
Buy In
W.O.D
3 way pigeon on chair
lat stretch on door
"White Knuckles"
20 Strict Pull-ups
200 Single jump rope run in place
40 Double Dumbbell Power Cleans
400 single jump rope run in place
40 Double Dumbbell Push Jerks
200 single jump rope run in place
20 Strict Pull-ups
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3x8/8 Deadbug, suitcase carry 100m R, 100m L Post W.O.D.
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W.O.D
Active couch 2 min/side
sit in squat for 3 min
"Tax Day"
0:00
800m Run
at 6 min mark EMOTM
10 KBS max DU until top of min
11:00-16:00 rest
16:00
800m run
Single arm DB press 3x8/8 Russian twists 3x15/15 Post W.O.D.
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W.O.D
3x
wall stretch 30 sec
7 kang squat
10 wall squat
"Trust Fall"
20 min AMRAP
40 Air Squats
10 Strict Handstand Pushups (or 20 Pushups)
10 Reverse Burpees
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3x8 Bent rows with DB, 25/25 Floor wipers Post W.O.D.
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W.O.D
Active couch 2 min/side
Lat stretch on door 1 min/side
"Castaway"
AMRAP 20:
4 Strict Pull-ups
8 Burpees
12 Single Dumbbell Step Back Lunges
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plank complex
1 min front, 1 min R, 1 min L 2 rds, then 3x50 L, 50m R OH walk with DB Post W.O.D.
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W.O.D
Pigeon stretch
3x
4/4 walkout+lunge and twist
4/4 lat lunge
10 pass thru
"Ginger Bread Man"
every 5 minx6
400m run
24 KBS
8/8 single arm KB Push Press Post W.O.D.
Buy In
W.O.D
3x
10 pass thru
5/5 windmills
5/5 lunge w/ press
"Kevlar"
AMRAP 15:
3 Pushups
3 Strict Pull-Ups
3 Turkish Sit-Ups
3 Weighted Glute Bridges
6's, 9's, 12's…
Dips 3x10-20 on chair, 3x1 min hollow rocks Post W.O.D.
Buy In
W.O.D
Pigeon stretch
3x
Sampson 5/5
15 sec squat hold
5/5 windmills
"Rancy"
5 Rounds For Time:
400m Run
20 Alternating Dumbbell Snatches
20 Single Arm Dumbbell OHS
3x 10 strict pullups or DB rows with pauses depending on load and ability level 3x10 RDL with DB or KB 3 sec down 2 sec hold!!! Post W.O.D.
Buy In
W.O.D
1 min single arm OHS hold L then R
3x
5 good mornings
5 Jump squats
5 lunge w/ press
"Grocery Store"
200m 1arm Front rack carry buy in
3rds
50m OH carry L
25 abmat situps
50m OH carry R
25 Abmat situps
200m 1arm Front rack carry buy out
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3x10 strict chin-ups or single arm rows, 3x20/20 Russian twists
Post W.O.D.
